Advanced Legs Lose Fat Workout — No Equipment

Advanced no-equipment leg workout for fat loss, focusing on plyometrics and compound movements.

Level: advanced · Muscle group: legs · Equipment: none · Duration: 35 min

Exercise Breakdown (9 exercises)

  1. 1. High Intensity Interval Training (HIIT) Sprint with Glute Kickbacks
    4 sets · 30s sprint / 15s kickbacks reps · 90s rest
  2. 2. Advanced Plyometric Jump Squats
    3 sets · 12 reps · 60s rest
  3. 3. Single Leg Romanian Deadlift (with explosive hip extension)
    3 sets · 8 per leg reps · 60s rest
  4. 4. Pistol Squat Progression (e.g., assisted, partial, full)
    3 sets · 5-8 per leg reps · 75s rest
  5. 5. Jump Lunges with Knee Drive
    3 sets · 10 per leg reps · 60s rest
  6. 6. Calf Raises (explosive calf pop)
    3 sets · 20 reps · 45s rest
  7. 7. Plank with Alternating Leg Lifts
    3 sets · 15 per leg reps · 45s rest
  8. 8. Cool-down: Static Quad Stretch
    2 sets · 30s per leg reps · N/A rest
  9. 9. Cool-down: Static Hamstring Stretch
    2 sets · 30s per leg reps · N/A rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.